Workout: What did you do today?

[eazy253]

3/22/2025___UPPER A

ss flat bench 250x6, 230x9
underhand bb rows 185x9, 150x13
seated rows midback 110x10, 90x12
neutral grip db shoulder press 60x8, 40x11
db lateral raises 35x10, 25x15
ez bar french press seated or standing 50x15, 40x20
alternating db bicep curls 35x10, 25x15
abs 20,20

macros: P 300, C 350, F 56
steps: 10,254
cardio: 35 -- 104 HR
sleep: 5.5
bw: 223.6
bp: 117/53 -- 82
bg: 78

[DeepMinder]

March 22nd, 2025 runs^

[eazy253]

3/23/2025___LOWER A

squat 240x5, 150x5
rdl 185x10, 150x12
db leg extension 35x10, 25x10
leg curl 25x10, 20x15
calves 20,20

macros: P 300, C 350, F 56
steps: 15,910
cardio: 35 MIN -- 108 HR
sleep: 5
bw: 221.6
bp: 112/61--71
bg: 79

[eazy253]

3/24/2025____REST


macros: P 300, C 350, F 56
steps: 10,373
cardio: 35 MIN -- 115 HR
sleep: 6.25
bw: 222.4
bp: 119/54--80
bg: 71

[DeepMinder]

didnt do anything on Sunday, rest
------------------------

yesterday ran 6 miles^

[eazy253]

3/25/2025___UPPER B

incline bench 190x5, 160x9
close neutral grip t-bar row  140x10, 120x15
chest supported db row 60x10, 40x14
neutral grip shoulder press 120x8, 100x12
cable side lateral raise 15x13, 12.5x15
single arm cable pushdowns 17.5x12, 12.5x15
preacher curl 80x17, 70x21
standing cable crunch 20,20

meal 1 - 95g oats, 62g whey, 11g macadamia
meal 2 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 3 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 4 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 5 - 113g tuna, 200g chicken, 45g rice, 11g macadamia
meal 6 - 62g whey, 22g macadamia

macros: P 300, C 350, F 56
steps: 11,552
cardio: 35 MIN  --  117 HR
sleep: 6
bw: 223.6
bp: 114/53 -- 76
bg: 74

[DeepMinder]

yesterday^

[DJChameleon]

After a month off for my foot to heal then two weeks because of stupid flu. Im back in there baby.

I did chest yesterday. Everything from my routine I did to failure. It was oddly packed and I couldn't get on any benches so I skipped that. Some sets I couldn't finish because I feel like I'm starting from scratch and lost some muscle. Today I did my cardio even though I felt a bit hungover. It was rough. I made sure to hydrate and pushed my way out the door.


I'm back on Oatmeal for breakfast. I need to tinker with the rest of my diet and get it in line. Need to up my protein intake.

[jimmy jazz]

After a month off for my foot to heal then two weeks because of stupid flu. Im back in there baby.

I did chest yesterday. Everything from my routine I did to failure. It was oddly packed and I couldn't get on any benches so I skipped that. Some sets I couldn't finish because I feel like I'm starting from scratch and lost some muscle. Today I did my cardio even though I felt a bit hungover. It was rough. I made sure to hydrate and pushed my way out the door.


I'm back on Oatmeal for breakfast. I need to tinker with the rest of my diet and get it in line. Need to up my protein intake.

What do you currently eat in a day? If you post it up I can help you do this.

Did bis and shoulders last night. Bis were fucking bulging. Felt great. First time in a long time.

[DeepMinder]

After a month off for my foot to heal then two weeks because of stupid flu. Im back in there baby.

I did chest yesterday. Everything from my routine I did to failure. It was oddly packed and I couldn't get on any benches so I skipped that. Some sets I couldn't finish because I feel like I'm starting from scratch and lost some muscle. Today I did my cardio even though I felt a bit hungover. It was rough. I made sure to hydrate and pushed my way out the door.


I'm back on Oatmeal for breakfast. I need to tinker with the rest of my diet and get it in line. Need to up my protein intake.

Congrats fam

[eazy253]

3/26/2025___LOWER B

leg press 470x16, 380x21
trapbar deadlift 420x12, 330x17
walking db lunge 35x11, 25x15
lying leg db curl 35x4, 25x9
calves 20,20

meal 1 - 200g plain fat free greek yogurt, 200g chicken, 45g rice, 11g macadamia
meal 2 - 200g plain fat free greek yogurt, 200g chicken, 45g rice, 11g macadamia
meal 3 - 200g plain fat free greek yogurt, 200g chicken, 45g rice, 11g macadamia
meal 4 - 200g plain fat free greek yogurt, 200g chicken, 45g rice, 11g macadamia
meal 5 - 200g plain fat free greek yogurt, 200g chicken, 45g rice, 11g macadamia
meal 6 - 62g whey, 22g macadamia

macros: P 300, C 350, F 56
steps: 13,190
cardio: 35 MIN -- 109 HR
sleep: 4.5
bw: 220.0
bp: 120/56--80
bg: 80

[DeepMinder]

Reached Green level today on the Nike Running Club app. I am also now going for the Platinum club thats 100 miles in one month. About 35 to miles to get there.

[DJChameleon]

What do you currently eat in a day? If you post it up I can help you do this.

Lately it's been kind of awful and I've been eating out a lot.

Oatmeal for breakfast with cinnamon/nutmeg and a banana to sweeten

Lunch is two turkey and swiss sandwiches if I'm making it myself on wheat bread. Sometimes I go to the local deli and get a sub same ingredients.

Dinner has been whatever I'm craving that night ranging from Chinese food to wings or a burger. Last night, I had wings and Cajun corn from wingstop. I was craving wingstop badly and haven't had it since June last year.

[jimmy jazz]

Lately it's been kind of awful and I've been eating out a lot.

Oatmeal for breakfast with cinnamon/nutmeg and a banana to sweeten

Lunch is two turkey and swiss sandwiches if I'm making it myself on wheat bread. Sometimes I go to the local deli and get a sub same ingredients.

Dinner has been whatever I'm craving that night ranging from Chinese food to wings or a burger. Last night, I had wings and Cajun corn from wingstop. I was craving wingstop badly and haven't had it since June last year.

Well obviously you don't need me to tell you this but that's nowhere near enough protein.

If you add two scoops of whey protein to your breakfast that'll be around 50g protein altogether.

I'm guessing the turkey is processed slices? So it will be high in shit and not that high in protein. Can you swap this for tuna sandwiches? Obviously make them yourself. 30g in a ton of tuna so around 40g altogether with the bread.

Dinner is easy, there is so much you could have as you're at home here. Do you eat tinned fish? Tins of mackerel have around 20g protein. 2 tins with a bowl of frozen mixed veg. It will take around 3 mins to cook. Basically have what you want for dinner but make sure it's got meat in it or some other high protein source (chicken, fish, eggs). If you're having eggs you'll need about 6 or 7. That's what I have 😎

After you train, have your whey protein and a banana (two scoops whey and also have your morning banana here). 50g protein ish.

Buy Skyr. 45g protein per pot. It's basically like yoghurt. Add one of those a day. They're not expensive. You could have this before bed.

You should be hitting around 200g here, that's enough for you to build muscle. It's a lot harder for you to do it when you only eat three times a day. I eat five times. They aren't five massive meals but more like five opportunities to consume some food. Get yourself used to doing that Big D.

[jimmy jazz]

BTW, don't worry about brand of whey protein. They're all basically the same. Isolate is the most expensive.

Basically just check that it's whey protein and buy it. Myprotein is good. Optimum is for rich people. Don't buy the cheapest of the cheap as it will be full of sugar and shit. And taste like shit as well probably.